Strength
Hang Clean
5 - 3 - 2 - 2 @ 65, 75, 85% of your TM
Accessory
Reverse Hyper 2 x 20
Calisthenics
10 - 8 - 6 - 4 - 2
Pull up
Ring Dip
Burpee
Conditioning
1k Row ( 10 Russian KB Swing every 15 strokes)
Run
Aerobic Threshold Pace
15K w. 3/3 count nasal breathing
Warm Down
3 Point Heel Raise
10 Split Squat e/l
10 Good Morning
10 Cat/Cow
10 Push up
10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
20 Sit up
1:00 Supine Plank
1:00 Figure 4 Pose
Run
Aerobic Threshold Pace
On Trails…
25K w. 3/3 count nasal breathing
Warm Down
3 Point Heel Raise
10 Split Squat e/l
10 Good Morning
10 Cat/Cow
10 Push up
10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
20 Sit up
1:00 Supine Plank
1:00 Figure 4 Pose
Run
Aerobic Threshold Pace
3/3 Count Nasal Breathing
10-12k
4 x 1:00 w. 1:00 resting recovery
Warm Down
3 Point Heel Raise
10 Split Squat e/l
10 Good Morning
10 Cat/Cow
10 Push up
10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
20 Sit up
1:00 Supine Plank
1:00 Figure 4 Pose
Run
Timed Intervals
Warm up : 100 heel pull, three point lunge matrix, hip circle drills, 2 miles E pace + form drills
1 x ( 6:00, 3:00, 1:00, 3:00, 6:00 ) all w. 1:00 walking recovery
1 x 10:00
Warm Down
2 miles E pace w. 3/3 count nasal breathing
3 Point Heel Raise
10 Split Squat e/l
10 Good Morning
10 Cat/Cow
10 Push up
10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
20 Sit up
1:00 Supine Plank
1:00 Figure 4 Pose
Strength
Squat
5 - 3 - 2 - 2 @ 65, 75, 85%
Accessory
Reverse Lunge to Step up 3 x 10 e/l
Reverse Hyper 3 x 10
Calisthenics
6 Rounds
2 HSPU
4 Ring Dip
6 Pistol Box Squat
rest 3:00
5 Rounds
5 Pull up
10 Push up
15 Air Squat
Conditioning
10 KB Swing OTM for 8:00
Run
Aerobic Threshold Pace
3/3 Count Nasal Breathing
10-12k
5 x 100m w. 100m walking recovery
Warm Down
:30 at each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Push up
Boat Pose
Sit up
Glute Bridge Hold
Glute Bridge
Hollow Hold
Hollow Rock
Squat Hold
Squat
3 Point Lunge Matrix
Figure 4 Balance
Run
Aerobic Threshold Pace
10-12 w. 3/3 count nasal breathing
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Long Run on trail
Aerobic Threshold Pace
15-20k
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up
Run
Aerobic Threshold Pace
10-12k w. 3/3 count nasal breathing
5 x 100m w. 100m walking recovery
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up